Kettlebell Pro Static Lunge and Press

Transcription from the Audio

Next we move on to the static lunge and press. It’s just like a regular lunge, except we keep our feet exactly where they are. So we don’t move them like with a regular lunge. And we’ve got a press in there as well. So the lunge part is going to work into the thighs, the quads, and into the glutes in the back and the press is going to work into the shoulders, into the core. We might get a bit of the back as well involved in it. So, most muscles are hit with this exercise. We turn to the side and show what it looks like.

So, lets start at the bottom. So I got this box between my legs here. This box shape. Got a right angle at the front knee, hips, back knee. And then we stand up, straighten out the front leg. From here I drop down, drive the kettlebell back up, keep the feet where they are and we go down again. So, form a total of ten reps on each side. Keep your feet where they are. The wider your feet are apart, easier it’s going to be. If they’re in line with each other, like this, then your balance is going to be really challenged. So the wider they are apart, the easier it’s going to be. Give that one a go. Ten reps on each side. It’s a tough one; starts off easy; it gets pretty tricky towards the end.

-Greg Brookes has written for and been featured in Men's Health, Health & Fitness, Women's Fitness and all the National Newspapers. Often labelled as the "Trainer to the Trainers" he is a Personal Trainer and Kettlebell Instructor who took his first fitness qualifications over 21 years ago. Greg lives in Oxford, in the UK, with his wife Lucy. Learn more...